Take your cardio to the next level with three rounds of double Dutch–inspired moves.

By By Renee Cherry
Updated: August 16, 2017

They may double as playground toys, but jump ropes are the ultimate tool for a calorie-crushing workout. On average, jumping rope burns more than 10 calories per minute, and changing up your moves can maximize that burn. (Check out this creative calorie-torching jump rope workout.)

This workout from Rebecca Kennedy, a Barry's Bootcamp instructor and Nike master trainer, incorporates a variety of moves that will keep you on your toes. It'll have your heart pounding from the very first minute. Dust off your old rope, choose your favorite get-pumped playlist, and get jumping.

How it works: Complete each circuit, remembering to take water breaks and rest as needed in between. And yes, hydrate!-you're going to seriously sweat.

You'll need: A jump rope

Circuit 1

Forward to Back

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Jump forward and back, alternating with each rope swing.

Do as many reps as possible (AMRAP) for 30 seconds.

Side to Side

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Jump to the right, and then the left, alternating from side to side with each rope swing.

Do AMRAP for 30 seconds.

Travel Forward Hop Back

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Travel forward as you hop from left to right foot; left, right, left, right.

C. Jump backward 4 times.

Do AMRAP for 30 seconds

High Knee

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Bring left knee toward chest; return foot to floor as you bring right knee toward chest.

D. Continue alternating high knees.

Do AMRAP for 30 seconds.

Circuit 2

Right Leg

A. Stand on right foot with jump rope resting behind feet. Swing rope up above head and down in front of foot.

B. Continue jumping rope as you hop on right foot.

Do AMRAP for 30 seconds.

Left Leg

A. Stand on left foot with jump rope resting behind feet. Swing rope up above head and down in front of foot.

B. Continue jumping rope as you hop on left foot.

Do AMRAP for 30 seconds.

Turn Body Right

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Twist hips to right and then back to center. Continue alternating from side to center.

Do AMRAP for 30 seconds.

Turn Body Left

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Twist hips to left and then back to center. Continue alternating from side to center.

Do AMRAP for 30 seconds.

Double Under

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Bring left knee toward chest; return foot to floor as you bring right knee toward chest to perform high knees.

C. Bring both feet back to floor; jump up, then quickly swing jump rope up, around, and under you twice before landing softly.

Do AMRAP for 30 seconds.

Circuit 3

Right Leg Forward

A. Stand on right foot with jump rope resting behind foot. Swing rope above head and down in front of right foot. Continue jumping rope throughout the exercise. ​

B. Jump forward and back on right foot only.

Do AMRAP for 30 seconds.

Left Leg Forward

A. Stand on left foot with jump rope resting behind foot. Swing rope above head and down in front of left foot. Continue jumping rope throughout the exercise.​

B. Jump forward and back on left foot only. ​

Do AMRAP for 30 seconds.

Right Leg Back (to the Side)

A. Stand on right foot with jump rope resting behind foot. Swing rope above head and down in front of right foot. Continue jumping rope throughout the exercise.​​

B. Jump to the right and then the left on right foot only.

Do AMRAP for 30 seconds.

Left Leg Back (to the Side)

A. Stand on left foot with jump rope resting behind foot. Swing rope above head and down in front of left foot. Continue jumping rope throughout the exercise.​​​

B. Jump to the left and then the right on left foot only. ​

Do AMRAP for 30 seconds.

High Knee

A. Start with jump rope resting behind feet. Swing rope up above head and down in front of feet. Continue jumping rope throughout the exercise.

B. Bring left knee toward chest; return foot to floor as you bring right knee toward chest.

D. Continue alternating high knees.

Do AMRAP for 30 seconds.

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